These Mini Spinach & Cheese Quiche Cups are a delightful addition to any brunch table. The combination of fluffy eggs, creamy cheese, and vibrant spinach creates a rich and savory flavor that’s hard to resist. Baked to golden perfection, they’re not only delicious but also visually appealing, making them perfect for entertaining or a quick, wholesome breakfast. Versatile and easy to prepare, these quiche cups can be customized to suit your preferences. Add your favorite herbs or swap the spinach for kale or other greens. Whether served warm or at room temperature, these mini quiches are sure to impress. Pair them with a fresh salad or enjoy them on their own for a satisfying, protein-packed meal.
Full recipe:
Ingredients:
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 3 cups fresh spinach, chopped
- 4 large eggs
- 1/2 cup heavy cream
- 1/2 cup grated cheese (cheddar, mozzarella, or a mix)
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1/4 teaspoon nutmeg (optional)
- 1/4 cup grated Parmesan (for topping)
- Non-stick spray or butter for greasing the muffin pan
Directions:
- Preheat the oven to 375°F (190°C) and grease a 12-cup muffin pan with non-stick spray or butter.
- In a skillet, heat olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until translucent.
- Add minced garlic and cook for an additional 30 seconds.
- Stir in the chopped spinach and cook until wilted, about 2-3 minutes. Remove from heat and set aside to cool slightly.
- In a large bowl, whisk together the eggs, heavy cream, grated cheese, salt, pepper, and nutmeg (if using).
- Fold in the sautéed spinach mixture.
- Divide the mixture evenly among the muffin cups, filling each about 3/4 full.
- Sprinkle Parmesan on top of each cup.
- Bake for 18-20 minutes, or until the quiche cups are set and golden on top.
- Let them cool in the pan for 5 minutes before removing and serving warm or at room temperature.
Prep Time: 10 minutes | Cooking Time: 20 minutes | Total Time: 30 minutes
Kcal: 110 kcal | Servings: 12 quiche cups
The Ultimate Guide to Mini Spinach & Cheese Quiche Cups
If you’re searching for a versatile, easy-to-make, and crowd-pleasing dish that fits any occasion, look no further than Mini Spinach & Cheese Quiche Cups. These bite-sized quiches offer a perfect balance of flavors and nutrients, making them a go-to choice for breakfast, brunch, meal prep, or even a snack. Let’s dive into what makes this recipe a must-try, its nutritional benefits, and some tips to elevate it further.
A Brief History of Quiche
Quiche is a classic French dish that has found its way into kitchens around the world. Originally from the Lorraine region in northeastern France, the traditional quiche Lorraine features a rich custard made of eggs and cream, combined with lardons (bacon) and baked in a flaky pie crust. However, as the dish gained popularity, countless variations emerged, incorporating vegetables, cheeses, and different proteins.
Our Mini Spinach & Cheese Quiche Cups draw inspiration from this timeless dish but offer a modern twist by eliminating the crust, making them naturally gluten-free and low-carb. By baking them in a muffin tin, we’ve transformed a classic quiche into a convenient, grab-and-go option perfect for today’s busy lifestyle.
Why Spinach & Cheese?
The combination of spinach and cheese is a match made in culinary heaven. Here’s why:
- Nutritional Powerhouse:
Spinach is a superfood, loaded with essential nutrients like vitamins A, C, and K, iron, calcium, and antioxidants. It supports immune health, improves bone strength, and contributes to healthy skin and eyes. - Creamy, Cheesy Goodness:
Cheese, in this case, a blend of cheddar, mozzarella, and Parmesan, adds a rich, creamy texture and savory depth of flavor. The cheese also provides protein and calcium, making the quiche cups more filling and satisfying. - Low-Carb and Gluten-Free:
Unlike traditional quiche, which is baked in a buttery crust, these mini quiches are crustless, making them a great option for those following low-carb, keto, or gluten-free diets.
Health Benefits of Mini Spinach & Cheese Quiche Cups
These mini quiches are more than just delicious—they’re packed with health benefits:
- High in Protein:
Eggs are an excellent source of high-quality protein, which is essential for muscle repair, immune function, and overall health. Each quiche cup contains about 6 grams of protein, helping to keep you full and energized throughout the day. - Rich in Fiber:
Spinach adds a healthy dose of fiber to this recipe, promoting digestive health and helping to stabilize blood sugar levels. - Low in Calories:
With just around 110 calories per quiche cup, this recipe is a fantastic option for those looking to manage their calorie intake without sacrificing flavor or satisfaction. - Customizable for Dietary Needs:
These quiche cups can easily be adapted for various dietary preferences. Want to make them dairy-free? Swap out the cheese for a plant-based alternative. Prefer a higher protein content? Add some cooked bacon, ham, or smoked salmon to the mix.
Why This Recipe is the Best
- Perfect for Meal Prep:
These Mini Spinach & Cheese Quiche Cups are an excellent meal prep option. Make a batch on Sunday, and you’ll have a healthy, ready-to-eat breakfast or snack for the entire week. They store well in the refrigerator and can be reheated in the microwave or enjoyed cold. - Kid-Friendly:
Getting kids to eat vegetables can be a challenge, but the cheesy, savory flavor of these quiche cups makes spinach irresistible. They’re small, fun, and easy to hold, making them a great option for picky eaters. - Great for Entertaining:
Whether you’re hosting a brunch, a baby shower, or a casual gathering, these mini quiches are sure to impress your guests. Their elegant, bite-sized presentation makes them perfect for serving on a platter alongside other finger foods. - Quick and Easy:
With just 10 minutes of prep time and 20 minutes in the oven, this recipe is perfect for those hectic mornings or last-minute brunch plans.
Tips for Making the Perfect Quiche Cups
- Use Fresh Spinach:
While frozen spinach can be used in a pinch, fresh spinach provides a brighter flavor and better texture. Make sure to chop it finely so it incorporates evenly into the egg mixture. - Grease the Muffin Pan Well:
To prevent sticking, be generous with the non-stick spray or butter. Alternatively, you can use silicone muffin liners for easy removal. - Don’t Overfill the Cups:
Fill the muffin cups about 3/4 full to prevent overflow. The quiches will puff up slightly as they bake but will settle once they cool. - Add Herbs for Extra Flavor:
Fresh herbs like basil, parsley, or chives can elevate the flavor of these quiche cups. Simply chop them finely and stir them into the egg mixture. - Experiment with Cheese:
While cheddar and Parmesan are classic choices, feel free to experiment with other cheeses like feta, goat cheese, or Gruyère for a unique twist.
Serving Suggestions
These Mini Spinach & Cheese Quiche Cups are incredibly versatile and can be served in various ways:
- For Breakfast: Pair them with a side of fresh fruit or a smoothie for a balanced, on-the-go meal.
- For Brunch: Serve them alongside a fresh green salad, roasted potatoes, or a fruit platter.
- For Snacks: Enjoy them as a quick, protein-packed snack between meals.
- For Dinner: Add a bowl of soup or a grain-based salad for a light but satisfying dinner.
Storage and Reheating
To store, place the quiche cups in an airtight container in the refrigerator for up to 5 days. They can also be frozen for up to 3 months. To reheat, simply microwave for 30-60 seconds or warm them in the oven at 350°F (175°C) for 5-10 minutes.
Conclusion
Mini Spinach & Cheese Quiche Cups are a delicious, nutritious, and versatile dish that deserves a spot in your regular meal rotation. Whether you’re looking for a quick breakfast, a snack, or an impressive brunch dish, these quiches check all the boxes. Easy to make, packed with flavor, and highly customizable, they’re sure to become a family favorite. So, what are you waiting for? Give this recipe a try and enjoy the perfect balance of taste, nutrition, and convenience!
